WOD - Tuesday, 8.18.2015

CROSSFIT KIDS SIGNUPS!!!!

Sign ups for the CrossFit Kids Fall Session are now taking place at the Long Beach Recreation Center.  Classes begin Sunday September 27.  For more information see the flyer posted at the gym or call Molly Zarba 516-850-5628.  The Kids have loved the Sunday summer sessions so we're sure they're going to have even more fun this fall!

***** If you have a HERO WOD in memory of someone you know please get them in this week by tomorrow

CROSSFIT
WARMUP

Run 300m (mind the turn around point)
Row 200m

5 Inch Worm+Push Up
10 Jumping Lunges (each leg)
10 Beat Swings
20 Forward/Back Hops

IWT

Part 1
5 Rounds with 90 seconds rest

5 Deadlifts @ 65%
300m Run

-rest 5 mintues-

Part 2
3 rounds with 2 minutes rest

15 Goblet Squats (70/53)
1 minute row for meters
15 Burpees

-rest 5 minutes-

Part 3

21-15-9
Box Jumps (24/20)
Toes to Bar

Fitness (11AM)

WARMUP
500m row, foot drills, samson walking stretch, couch strech 1min each leg, 10x leg swings each direction

ENDRUANCE
4x 400m sprints Rest 2 min b/w sets

WOD
12 min EMOM A) 5-10 toes to bar, B) 10 wall ball (20/14), C) 6-6 single leg box step up